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Do You Want Radiant Skin? Three Quick Tips!

by Persona Nutrition

Your face is the first thing people see, so put your best face forward. Here are a few fast tips to get you more radiant than you ever thought possible! Radiant skin is the product of what you put into your body, what you do not put into your body, what you rub on your body and sound and restful sleep.

Tip 1. Try cleansing your body with daily doses of lemon infused water.  Simply clean your lemon, cut and squeeze into hot, warm or room temperature water.  Drink upon waking and as often as possible.

Tip 2. Try juicing. Juicing vegetables and fruits is a wonderful way to cleanse the body, nourish the body and increase the vitality of your skin.  Beets are a wonderful detoxifying vegetable that enlivens the skin.  You can juice beets with greens, carrots, ginger and garlic for an excellent skin elixir.

Tip 3.  Smoothie your skin radiant! Combine fruits, vegetables, almond milk, stevia, herbs and other green foods (such as chlorella and spirulina) cocoa nibs, hemp seeds, flax and chia into a vita-mix, blender or other smoothie making machine and drink yourself gorgeous! Your body will absorb the nutrients and your skin will soak up the benefits too!

For truly radiant skin all you need to do is treat your body right!  Follow these tips, toss the processed foods and get great rest.  Before you know it, your skin will be simply spectacular and you will radiate great health!

 

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Healing Herbs for Women

by Persona Nutrition

Isn’t it wonderful to be a woman?  We are naturally gifted with intuition, empathy, and the ability to bring forth and nourish life.  Thanks to female hormones, we also have unique health issues.  Natural herbs are now being used by many women to support various health conditions.  Some of these herbs have been used traditionally for many years in certain cultures.  Although we have a lot more to learn, we now have clinical studies providing great evidence for the medicinal power of plants.  The benefit for us is that herbs are often less expensive than pharmaceuticals and don’t carry the same side effects.  So how can you use herbal medicine to help support your health?  Read on for the top three herbs that have been proven to treat common female health conditions.

Although herbs are very safe, you should speak to your physician about taking herbal supplements if you are pregnant, planning to become pregnant, have a chronic condition, or take medication regularly.  You also want to make sure to stick to the dosages provided on the label or recommended by your health practitioner.  Remember that although herbs are natural, there may still be contraindications.

Cranberry for Urinary Tract Infections (UTIs)

Cranberry is a member of the same family as bilberry and blueberry.  The fruit is used medicinally to support urinary tract health.  A pilot study published in Phytomedicine suggested that cranberry may prevent urinary tract infections.1  Research has suggested cranberry may be effective against UTIs because it prevents E. coli, the bacteria that causes most urinary tract infections, from attaching to the walls of the bladder.2  Cranberry is not, however, a substitute for antibiotics in the treatment of acute UTIs.  To use cranberry to support your urinary tract health, try 4 to 10 ounces of unsweetened cranberry juice daily or 400 mg of powdered cranberry concentrate twice per day.

Cranberry

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Chaste Tree for PMS

Chaste tree, also known as Chasteberry or Vitex, is used to support menstrual health and help alleviate premenstrual symptoms.  The berries of this North African shrub are phytosterol rich and help balance the hormones by promoting the production of progesterone and normalizing the estrogen cycle.  Studies have shown that using vitex once in the morning over a period of several months helps normalize hormone balance and thus alleviate the symptoms of PMS.3  Healthcare practitioners recommend 40 drops of a liquid, concentrated vitex extract or one capsule of the equivalent dried, powdered extract (20 mg) once per day in the morning with some liquid.  Vitex should be taken for at least four menstrual cycles to determine efficacy.  (Chaste tree may decrease effectiveness of birth control pills, so speak with your doctor before using it).

Black Cohosh for Menopause

Black cohosh is a shrub-like plant native to the eastern deciduous forests of North America in which the root and rhizome are dried and used medicinally.  Black Cohosh is used to treat symptoms associated with menopause.  In a three-month study of postmenopausal women, 40 mg per day of an extract of black cohosh was as effective as estrogen therapy in the treatment of hot flashes.4  Other promising findings with black cohosh treatment are an increase in stimulation of vaginal lubrication and possible prevention of bone degradation.  Recommendations for black cohosh are 20 mg of a highly concentrated herbal extract taken twice per day.  Black cohosh should not be used by pregnant or breastfeeding women.

Sources:

1. Bailey DT, Dalton C, Joseph Daugherty FJ, Tempesta MS. Can a concentrated cranberry extract prevent recurrent urinary tract infections in women? A pilot study.Phytomedicine 2007;14:237–41.

2. Sobota AE. Inhibition of bacterial adherence by cranberry juice: Potential use for the treatment of urinary tract infections. J Urol 1984;131:1013–6.

3. Dittmar FW, Böhnert KJ, et al. Premenstrual syndrome: Treatment with a phytopharmaceutical. TherapiwocheGynäkol 1992;5:60–8.

4. Nappi RE, Malavasi B, Brundu B, Facchinetti F. Efficacy of Cimicifugaracemosa on climacteric complaints: a randomized study versus low-dose transdermal estradiol. GynecolEndocrinol 2005;20:30–

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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How To Live In The Moment: Four Little Tips To Help You Make Every Moment Count!

by Persona Nutrition

In our day to day lives we often miss the beauty all around us as we refuse to relax into the moments.  We try to predict the future, constantly worry, dwell on the past and rush through the present.  Actions that do not serve us, do not serve others or benefit our relationships.  You can call this way of being typical, American, “the norm” or unavoidable, but the only thing this way of being is is unhealthy.

Moments are so tremendous, so abundant, so rich and rushing through them simply takes away from the tapestry of our lives. Here are four tips to help you comfortably make each and every moment count:

  1. There is a secret to living in the moment, in the now, and it is called focus.  Focus is the most important step to living each and every moment and with focus comes the ability to set an intention, experience joy, spread positivity and live life truly being in the now. Focus is being completely present in the moment and requires that you do not think about the past, what others are doing or what might happen, but remain steady in your very moment of being.  To focus, you need to have the strength to turn off the TV, shut down the computer and take a few beats to get in touch with yourself and to be mindful of how this present moment feels, is, what it teaches, its flavor, sound and energy. This is called relishing. Relishing creates happiness, peace, delight, reduces stress and actually boosts your immune system, lessens depression and increases self-esteem. When you focus and relish, you are “in” the moment!
  2. Notice the details. After you have practiced focusing and relishing and begin to settle into your moments, you can start to notice what is really around you! The wonderful details, fine little  “oohs and ahhhs” that surround you, that are magically made by a feat of nature, that are most always looked over.  The petals of a budding flower, the peeling bark of an Elm, a cloud that gently dances in the sky or the glisten in a strangers eyes.
  3. Be the moment! To be in the moment, you need to open yourself up to be the moment and that requires a smile and a lovely attitude. Embrace an attitude of love, give out kindness, practice gratitude, help others freely and in doing so, each and every moment that creates the tapestry of your life becomes woven with majestic golden threads. Golden threads that enliven and add rationale to each breath.  This is purpose and reason. What makes each moment worthwhile!
  4. Focus, again! If your focus to be in the now is lost, re-focus! What causes a loss of focus is worry. You have to commit to a life free of worry to live in the now and to be a healthy, present, delighted being.  It has been said time and time again, worry gets you nowhere and does nothing for you and this is true.  Worry is the sinister destroyer of living each and every moment of your life.  Worry kills the ability to savor and defeats delight.  Worry is toxic to your health and worry unravels your beautiful tapestry of life. Hold on to your focus and continue to weave a soothing, calm, aware, melodic and comforting tapestry of moments in which the fibers are all of the now!

Your life is precious and each and every moment is a gift to you. I hope you live them all and feel the amazing sensations a life lived in the now gives to you!

Source:

  1. Psychology Today as cited at: http://life.gaiam.com/article/6ways-live-moment

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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7 Habits of Healthy Couples

by Persona Nutrition

1. They focus on the positive.  It is easy to get annoyed at your partner because he forgot to take your dry-cleaning out for you (again) or because she never puts her coffee cup in the dishwasher after finishing her morning cup of joe. Happy couples look for the positive things that their partner does and avoids getting too hung up on little annoyances. What positive attributes does your partner have? Take notice and accentuate the good things.

2. They prioritize quality time together.  In this busy day and age, time is scarce and precious. It is easy for work or parenting obligations to take a central role in all of our scheduling. Happy couples recognize that to keep their bond tight that quality time together must be a priority. Quality time connects both partners. These couples hold boundaries around that time together so that they never shift too far apart.

3. They cultivate common interests.  Happy couples share some common interests. Whether it is listening to live music, exploring exotic cuisines, or training for a 5K together- they find and cultivate activities and interests to share together. It is important to also cultivate interests of your own; this will make you more interesting to your mate and prevent you from becoming too dependent.

4. They have good communication.  As everyone has probably heard before, good communication is the key to any healthy relationship. In good relationships, happy couples feel safe enough to be honest with their partner, even about things that may feel a little uncomfortable. Communicating in a positive way is also critical- avoid accusatory language and defensive behavior. Don’t be afraid to ask your partner for what you want in a loving way, but also be open to what they want from you.

5. They have life skills.  Whether it is doing the laundry, creating a budget, or coping with stress from a chronic illness, happy couples have learned how to deal with the various things that life throws at them. In healthy couples, both partners play a part in managing chores, commitments, and responsibilities. They learn how to recover when times are tough and when unexpected challenges crop up.

6. They are affectionate with each other.  These couples hold hands at the grocery store, hug after a long day, kiss before bed, and use sex to connect. Happy couples impart physical touch often as an expression of love and to strengthen their bond.

7. They are team players.  How many couples do you know that try to “win” at arguments with their partner? In an unhealthy relationship, there’s a competition to outdo the other person. In a healthy relationship, both parties have a shared vision and goal for the future. Happy partners support each other and never pit themselves against the other partner. These partners choose to be happy, rather than right.

 

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Super Spirulina

by Persona Nutrition

Spirulina is a dark green algae that grows on the surface of lakes.  The ancient Aztecs used superfood Spirulina as an important source of nutrients in their diets by drying it into cakes.

Today you can find dried Spirulina powder in the health food store, where it’s sold as a green supplement, or added to smoothies or juices.  The algae is also added to products such as cookies, crackers, drinks, and energy bars.

Spirulina has become popular today for good reason- it has incredible nutritional value!  The superfood is a significant source of protein, B vitamins, beta carotene, Vitamin E, Vitamin K, essential fatty acids and various minerals, including iron.  Spirulina is also used to promote healthy weight status.


Protein Power

Spirulina is a great vegan source of high-quality protein.  One ounce of dried Spirulina has approximately 15 grams of protein, which is equivalent to two jumbo eggs!  This superfood is also utilized by vegans and vegetarians because of the iron and B vitamins, however, it is not a reliable source of B12 because the form of B12 in the algae is inactive in humans.

Iron-Rich

Some studies have shown some promising benefits in using iron-rich Spirulina to treat anemia.  The iron in the algae is bio-chelated and has been found to be highly bioavailable in humans.  A small study on subjects over 50 years of age with anemia treated with 500 mg of Spirulina supplements per day demonstrated significantly increased hemoglobin levels after only 12 weeks of treatment.  More studies are needed before these algae can be recommended as a treatment for anemia, but the results of recent studies have been promising.

Spirulina supplement

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Immune Function Support?

Studies in test tubes and lab animals suggest that Spirulina may boost immune function, but there are not currently any studies that show the same effects in humans.  There’s also some evidence that it might be prebiotics that promotes the growth of beneficial bacteria in the gut.

In-vitro studies have suggested Spirulina has anti-inflammatory, antiviral, antitumor, anti-cholesterol and immunologic properties.  When shopping for this product it is important to seek out high-quality supplements.  Poor quality supplements may be contaminated with toxic substances called microcystins or heavy metals like mercury.

Cancer, Diabetes, Allergies, Depression, Heart Disease?

There are reports abound that Spirulina can be used to improve all kinds of diseases and disorders, but the simple truth is there is not enough evidence to recommend it yet for any health condition.

The Bottom Line on Spirulina

Spirulina is a unique, nutrient-dense green food.  Incorporating this superfood into your diet will provide lots of great vitamins, protein, healthy fats, and minerals for your body to utilize.  If you decide to take a Spirulina supplement, make sure to purchase only high-quality supplements from reputable sources to avoid harmful contamination.

Sources:

1)  University of Maryland Medical Center. “Spirulina” http://www.umm.edu/altmed/articles/Spirulina-000327.htm

2)  National Institute of Health. Medline Plus Supplements. “Blue-green algae” http://www.nlm.nih.gov/medlineplus/druginfo/natural/923.html

3)  Natural Medicines Comprehensive Database. “Blue-green algae” http://www.naturaldatabase.therapeuticresearch.com

4) Selmi C, Leung PS, Fischer L, German B, Yang CY, Kenny TP, Cysewski GR,Gershwin ME. The effects of Spirulina on anemia and immune function in senior citizens. Cell Mol Immunol. 2011 May;8 (3):248-54. doi: 10.1038/cmi.2010.76. Epub 2011 Jan 31. PubMed PMID:21278762.

5)  Skidmore-Roth, Linda. Mosby’s Handbook of Herbs & Natural Supplements, 4th ed. St. Louis, MO:Mosby, 2001.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Homemade Coconut Oil Deodorant

by Persona Nutrition

Looking for an inexpensive, natural alternative to store-bought, chemical laden deodorant? Look no further than your kitchen! Making your own natural coconut oil deodorant is easy and fun. Coconut oil is excellent for use in beauty products because it is nourishing, anti-inflammatory, anti-fungal, and smells divine! I absolutely love this recipe and I hope you do too!

Homemade Coconut Oil Deodorant

Ingredients

  • 6 tablespoons organic, cold-pressed coconut oil

  • 4 tablespoons baking soda

  • 4 tablespoons arrowroot or cornstarch

  • 5-10 drops essential oil, such as lavender or eucalyptus (optional)

 

Directions:

  1. Stir baking soda and arrowroot together in a medium sized bowl.

  2. Add coconut oil to the bowl, mash with a fork until well mixed with dry ingredients.

  3. Stir in drops of essential oils if desired.

  4. Store in a small glass jar or old deodorant container for easy application.*

* Note:  Coconut oil will solidify in cold temperatures. Store your homemade deodorant in a warm location and warm if needed to soften the oil. If the deodorant gets too hard, you can soften it by rubbing between your palms for a smoother application.

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Detoxifying Foods For Spring

by Persona Nutrition

If you are looking to spring clean your body, here is a wonderful list of the foods and drinks helping you to get clean from the inside out! Detoxifying is not only healthy for your body, it is refreshing, cleansing, energizing and re-awakening for the mind and the soul as well.  So grab a green tea and a grapefruit, because we are going to explore just what is needed to spring clean your body from feeling over-filled with chemicals and toxins to feeling absolutely fabulous, free, fine and oh yes, genuinely fantastic!

Here are the best foods and drinks to do so:

Start with Greens!  Go all out with the organic leafy greens. Raw, blended in smoothies, eaten alone or paired with a citrus drizzle…greens get the detox going!

Add the veggies!  Asparagus, artichoke, onion, garlic, leek, endive, celery, beets, cucumbers and radishes are a great beginning to your detox meals. The key here is to eat them unadulterated and without oils or fats.  For a detox to cleanse the body, you need to keep to vegetables and fruits, and you need to avoid most other options.

Fruit in every fashion!  Peel an orange, dish out a grapefruit, build a berry mountain and add to the apple a day! Fruit is fiber rich and creates a wonderful cleanse of the intestines and colon.  Be sure to wash it very well and to enjoy each and every delicious bite!

Lemon like there is no tomorrow!  Put lemon in your water and in your tea, spritz it on your veggies and your fruit.  Lemon cleanses the body in the very best way.

Drink clean water, hot green tea, herbal tea, lemon water and water with fruit and vegetable essences.  Add as much lemon to your water and tea as you can and sip throughout the day.  While cleansing and detoxing, the body should be free of caffeine, sugar and dairy. This means letting go of the coffee, milk and sugary drinks.

Cleansing your body is really the product of eating only the purist, most natural fruits and vegetables and drinking only the purist water and tea.  Paired with moderate exercise and resting, your body will be spring clean in a few day’s time.  Cleansing and detoxing can take from two days to many weeks.  Please seek the advice of your physician before embarking on any major dietary change or practice such as a prolonged body cleanse.

Source:

  1. http://www.mindbodygreen.com/0-13063/10-detoxifying-foods-for-spring.html

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Gardening For Great Health: The Health Benefits of Diggin’ in the Dirt

by Persona Nutrition

Spring is here and now is the perfect time to get gardening! Staying active outdoors is important for your mind, body and for your soul. Gardening is a wonderful option and here are some of the bountiful benefits gardening has in store for you:

Gardening Boosts Your Mood! Instead of sitting in front of the computer or TV, going outside and experiencing the glory nature has to offer greatly increases happiness, mood and all of the feel-good chemicals in your body.  The movements your body goes through while shoveling, digging and planting are excellent stress busters and truly center your mind.

Gardening Helps You Eat Healthier! When you start to witness the birth of snow pea or the growth of a tomato you will begin to gravitate towards natural, home grown and organic foods over those that are processed and lacking in color and texture.  Gardening promotes a connection with your food that does not come through an in-store purchase.

Gardening Helps You Heal. While gardening you are exposed to sunlight and sunlight helps the body heal quickly.  Exposure to natural sunlight reduces pain and actually reduces hospital stays and mortality rates.

Gardening Boosts Your Vitamin-D Levels.  Sun exposure is the best form of Vitamin-D and being in a garden exposes you to plenty!

Gardening Increases Your Nutrition!  Yep, if you grow your own, you are growing a more nutrient dense vegetable and fruit than that available in stores.  Your soil will be fortified and clean.  The soil commercial produce is grown in is full of chemicals and pesticides, which decrease the nutrient quality of the produce.

Gardening Allows You To Eat Seasonally!  With a garden that grows year round, you can eat with the season… This is the healthiest way to eat and eating seasonally is a more responsible and eco-friendly way to eat.  You will not be paying for produce that is not in season and that requires many miles of transport and that is often grown in unsustainable ways.

I hope you will find your garden tools and start gardening, tending to your garden or helping others learn to garden as soon as you can!  Gardening allows both what is in the ground to grow and that which is within your heart to flourish and develop as well! While you tend to your garden, your garden tends to your body, your mind, and your soul! Gardening truly nurtures great health!

Sources:

  1. Haas EM. Staying healthy with the seasons. Celestial Arts, Berkeley, CA. 1981.
  2. Igarashi O. The Significance of the Issuance of the 5th Revision of the Japanese Standard Tables of Food Components on Study and Research on Vitamins and Diseases. 36th Vitamin Information Center Press Seminar. Tokyo, Japan. 2001.
  3. Ministry of Agriculture, Fisheries and Food. Nutrient analysis of liquid pasteurized milk. Food Surveillance Information Sheets, Number 128. 1997.
  4. Pitchford P. Healing with whole foods. Revised edition. North Atlantic Books, Berkeley, CA. 1993.

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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8 Tips for Incorporating More Fitness into Your Life

by Persona Nutrition

Spring is upon us! With longer days and warmer temperatures, many of us are ready to step up our fitness routines (or begin new ones!). The benefits of leading an active lifestyle cannot be overstated. Exercise controls weight, decreases risk for many health conditions and diseases, improves mood, increases energy, and boosts your sex life! (1)

Fitness clearly improves our lives, but getting started can sometimes be the hardest part.

To begin including more fitness into your life today, consider these tips:

1.  Move more.  An active lifestyle means not just scheduled exercise sessions, but actively moving more throughout your day. Sitting less and walking more. Walking or biking instead of driving. Parking in the far parking spot instead of the closest one. Taking the stairs instead of the elevator. Sneaking in some stretching or strength exercises while you watch tv. Walking while you talk on the phone. Lunges while you brush your teeth. The more movement you incorporate into your day, the more healthy habits you will create. And healthy habits add up and lead to lasting lifestyle changes.

2.  Discover something you enjoy!  The key to a successful exercise routine is finding an activity that you truly enjoy doing. If fitness is a chore you won’t be as likely to do it, you won’t enjoy it, and you won’t get as many benefits. Experiment with different types of activities such as yoga, hiking, kickboxing, cycling, Zumba, skiing, swimming, and Crossfit. Once you find an activity that you truly connect with, you’ll want to come back for more.

3.  Find a buddy or a group.  There is strength in numbers! Having a workout buddy or group support makes an activity more fun and motivating. You can try group exercise classes at the gym or join a local soccer or softball team. When you discover physical activities you love, you develop a sense of camaraderie, accountability, and community with others.

4.  Schedule it.  Just like work and social obligations, your exercise routine needs to be written into your weekly schedule otherwise, it will likely not happen! If you are consistent with the activity, you’ll see results and it won’t be as difficult to motivate yourself to continue on your fitness journey as it will become part of your regular routine.

5.  Keep a log or journal.  Record things such as the type of activity, the duration, intensity and how you felt afterward. Journaling your activities will motivate you to push yourself further and allow you to see improvement over time.

6.  Consider a fitness tracker.  Many people find fitness trackers such as pedometers, heart rate monitors, and fitness gadgets such as FitBit or BodyBugg to be helpful for motivation and tracking progress. Some of these gadgets will let you know information such as the number of steps taken, distance traveled, calories burned and stairs climbed, and some even analyze sleep patterns. Expensive gadgets are certainly not a requirement for a healthy lifestyle, but often people find them helpful and fun.

7.  Put yourself first!  Don’t underestimate the importance of making your health priority in your life! It is all too easy to put off exercise until tomorrow, or until a time when others are not demanding so much of your time and attention.  Remember that you are important and committing to a healthy lifestyle requires your dedication. Remind yourself of your goals and don’t feel guilty about your decision to take care of yourself!

8.  Remember it is about progress, not perfection.  All too often we get caught up in an “all-or-nothing” mentality.  No one lives a perfect life or has a perfect diet or has a perfect exercise routine. Focus on improving health, flexibility, and strength, and not the numbers you see on your bathroom scale. Many people can get easily discouraged and give up on exercise take when there’s too much emphasis on weight loss.  Embrace the joy and freedom of movement and inner resilience that comes with regular physical activity.

Sources:

  1. Mayo Clinic. Exercise: 7 benefits of regular physical activity

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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HIIT and SIT Yourself Super Fit!

by Persona Nutrition

It might be a hardcore thirty minutes of exercise, but that hardcore all-out effort is going to leave you both looking great and feeling amazing.  You will reap these benefits because within the thirty minutes of your all-out effort, you will be optimizing your systems that allow your endorphins, hormones, and insulin to balance and that creates a happy you!

So, to get to the crux of this issue, both HIIT and SIT are forms of interval training.  Interval training requires repeated bouts of quick movement interspersed with low-intensity movement.  HIIT is an acronym for High Intensity Interval Training and SIT is an acronym for Sprint Interval Training, both are amazing avenues to above average fitness.  HIIT is wee-bit less of an intense workout, but, you will see results.  SIT is recommended for more advanced and conditioned folks and ONLY for individuals who are healthy and DO NOT have any cardiovascular problems or disease.  Both HIIT and SIT are real fat burners and will elevate your body’s metabolism and create lean mass.  I encourage you to look into both HIIT and SIT and find the better of the two for your specific health conditions and I also challenge you to start interval training as soon as you safely can!

Source:

  1. http://www.leanonlife.com/sit-and-hiit-to-get-fit-research-discovers-the-top-two-training-methods-for-fat-loss/

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Interested in learning what supplements are right for you? Take our free assessment.

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